Bruce Lee Workout Routine 2024
Bruce Lee Workout Routine: According to His Book “The Art of Expressing the Human Body.”
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3 | 10 |
| French Press | 4 | 6 |
| Incline DB Curls | 4 | 6 |
| DB Concentration Curls | 3 | 10 |
| DB Curls (Two-Handed) | 3 | 8 |
| Triceps Stretches | 3 | 8 |
| DB Curls | 4 | Till Failure |
| Reverse DB Curls | 4 | 6 |
| Wrist Curls | 4 | Till Failure |
Bruce Lee Workout Routine: Full Body Workout – 3 Days a Week
| Exercise | Sets | Reps |
|---|---|---|
| Clean & Press | 2 | 8 |
| BB Squats | 2 | 12 |
| BB Pullover | 2 | 8 |
| BB Bench Press | 2 | 6 |
| Good Morning | 2 | 8 |
| BB Curls | 2 | 8 |
Bruce Lee’s Workout Routine – 6 Days a Week
Monday: Upper Body
| Exercise | Sets | Reps |
|---|---|---|
| BB Bench Press | 4 | 12 |
| Chin–Ups (Weighted) | 4 | 10 |
| Incline Reverse DB Flys | 3 | 10 |
| Incline DB Bench Press | 3 | 10 |
| BB Power Cleans | 3 | 10 |
| Face Pulls | 3 | 10 |
| Plank Rows | 3 | 10 |
| Sit – Ups | 3 | 25 |
| Planks | 3 | 1 Min |
| Cooldown | – | 800 Mt Jog |
Tuesday: Full Body & Endurance – Total 5 Rounds
| Exercise | Sets | Reps |
|---|---|---|
| Sprint | 5 | 100 Mt |
| Mountain Climbers | 5 | 25 |
| KB Swings | 5 | 20 |
| Burpees | 5 | 15 |
| Pull – Ups | 5 | 10 |
| BB Deadlift | 5 | 5 |
| Sit – Ups | 3 | 25 |
| Planks | 3 | 1 Min |
| Cooldown | – | 1600 Mt. Jog |
Wednesday: Rest Day or Martial Arts
Thursday – Lower Body
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 4 | 12 |
| Lunges – Weighted | 4 | 10 |
| Straight Leg BB Deadlift | 3 | 10 |
| Hamstring Curls | 3 | 10 |
| Front Squats (Light) | 3 | 15 |
| Calf Raises | 3 | 10 |
| Box Jumps | 3 | 10 |
| Sit – Ups | 3 | 25 |
| Planks | 3 | 1 Min |
| Cooldown | – | 800 Mt. Jog |
Friday: Full Body
| Exercise | Sets | Reps |
|---|---|---|
| Leg Raises | 5 | 50 |
| Push – Ups | 5 | 40 |
| 1 – Arm DB Snatches | 5 | 30 |
| Double Under | 5 | 20 |
| Burpees | 5 | 10 |
| Sit – Ups | 3 | 25 |
| Planks | 3 | 1 Min |
| Cooldown | – | 1600 Mt. Jog |
Saturday – Martial Arts
Sunday – Rest Day
Bruce Lee Workout Routine: Strength & Conditioning
Punching Training:
- Air Punching – 3 Sets of 50
- Sand Plate – 3 Sets of 50
- Hanging Bag – 3 Sets of 50
Stretching of Leg:
- Forward Stretching – 3 Sets of 12
- Side Stretching – 3 Sets of 12
Kick Training:
- Straight Kicks – 3 Sets of 12
- Side Kicks – 3 Sets of 12
- Kicking Form – 3 Sets of 12
Wooden Dummy Training:
- Traditional 108 Form
- Individual Technique Training
- Training in Entering
Form Practicing:
- Sil Lum Tao
- Hand Techniques
- Wing Chun Fist
Bruce Lee’s Diet Plan
Meal 1
- Eggs
- Fruits
Meal 2
- Oyster Sauce
- Beef
Meal 3
- Protein Shake
Meal 4
- Rice
- Chicken
Meal 5
- Protein Shake
Supplements
- Protein Shakes
- Multi-Vitamins
Bruce Lee Workout Routine – Our Closing Thoughts
Bruce Lee believed in combining weight training with martial arts training and cardiovascular exercise. However, he gave more importance to a balanced approach toward fitness. His dedication and commitment to excellence helped him become an inspiration for millions of people globally. While it’s challenging to replicate Bruce Lee’s workout routine to a tee, but here we’ve covered some of his workout plans that you can try. In addition, we can learn to discipline ourselves like him to become the best of what we can be.